what you focus on you create more of
This gif is actually a row with a kickback. The tricep is activated when the arm is extended behind. I will make another video of only the kickback, but this one will suffice for now. You will get the benefit of working the latissimus dorsi (lats) if you follow this whole movement.
Tip from the hip, core engaged, knees slightly bent. Support yourself high up on leg (never push on the knee!) or you can hold on to a bench or something similar. Beginning at hip, extend arm behind, keeping elbow soft. Squeeze at the top of the movement, and bring weight back to hip. Avoid rocking weight back and forth, using momentum. Control the movement-- this means probably using a lighter weight than you think you need.
Heels under hips, knees slightly bent. Engage your core to protect your lower back. Elbows in, biceps by ears. Lower the weight to the base of the neck and straighten the arm back up toward the ceiling, again keeping elbows soft. As you get tired, your elbows will flare. Take breaks when you need them, and keep the weight light at first.
There are various ways to do a tricep dip, and I will add to this as we go.
To set up, come down to the floor, bend your knees and bring your feet close to your butt. Hands are under shoulders, with fingers pointing towards your heels. Squeeze shoulder blades gently to lift chest. Bend elbows and then straighten (not all the way!) to lift hips.
It is difficult for some people to feel this in their triceps. If you can't feel it, it probably means that you are simply lifting and lowering your hips instead of using your triceps to do so. It may help to do the modified version on the left-- bend and straighten the arms, keeping elbows moving straight back, not flaring out. Be really careful with this one-- if you have any shoulder injury or pain, you want to skip the dips.
About the Author
Kim is a personal trainer, nutrition coach, and group fitness instructor. She is a mom of two grown kiddos, and a former elementary school teacher. Most days, she can be found training clients, prepping food, thinking about food, or writing about food. She is also obsessed with mindset and habits. She is a 9w1 on the enneagram.